1 round: 1:00 Row 20 Mountain Climbers 1:00 Bike 50m SuitCase Carry on R -inside 50m Suitcase Carry on L-inside 4 Sets: 8 Hanging leg lifts (straight) 12 Weighted ceiling crunch – Rest 1:30 between sets- For Time: 250m Row 100m Farmers Carry 50/35+ 200m Run 500m Row 100m Farmers Carry 50/35+ 400m Run 750m…
20 Jumping jacks 20 High knees 20 Mountain climbers 20 Toe touches 10 Superman’s 10 Alt lizards stretch 10 Alt pigeon Then.. 16 min AMRAP: 400m Run 6 Burpee to target 8 Toe to Bar 10 Farmers lunges 15/10 (2 dbs) Then… Deadlifts (Test week) Take 13:00 to work up to a 1rm deadlift or…
2 rounds 12 Banded Good Mornings 12 Band Pull Aparts 6 Bradford Press 3 Strict Press 5/3 Cal Row Then.. 6-way shoulder complex with change plates 10 reps Then.. Every Min On the Min x 10 (Week 3 of 4) Odd Min: 5 Seated Barbell press Even Min 2: 15 banded pull aparts Build over…
Primer: 10/8 Cals bike Rest 1min or partner up Increase effort each set. 4x Then… 2 Sets: 20/20 Bulgarian split squats 25 heels elevated squats :30 Wall sit Rest 1:00 between sets Then… Every 2:00 x 6 sets (Week 2 of 4) Sets 1-5: 3 Back squats @ 82-87% Set 6 – 1 “heavy” single…
4 Sets: 20 Russian Twists per side 20 Tuck Crunches 40 Alt Bicycle Crunches Then.. 3 Rounds For Time: 30 Air Squats 10 Burpees 30 Lunges (jumping lunges) 10 Burpees 30 Russian Twists 10 Burpees
12 Minutes to Complete For Quality 3 sets: 6/6 Chainsaw rows 10 Seated DB Curls 15-20 effortbanded curls Db Tricep skull crushers Then… 15 Min AMRAP Buy in: 50/40 Cal Row into… 12-10-8-6-4-2 strict press Strict pull up Weighted Vups into: Cash out: In Remaining 15 minutes AMRAP Cals until you hit 15 minutes!
3 Rounds 8 PVC Pass Throughs 8 Tempo PVC Overhead Squats 20 Flutter kicks :40 Row – Snatch warm up Every 90 Seconds x 6 Sets 5 Burpees over the bar 2 Power snatch Build in weight for the Power Snatch. They do not need to be Tng , they can be singles! Then… For…
2 Rounds: 5 Cal Row 10 Alt lizard stretch 5 Ring Rows 10 12 Minutes to Complete For Quality 3 Sets: 8 Inverted Barbell Rows off the rack 10 Seated DB OH Tricep Ext 15 Tuck Crunch :20 Second Side Plank Per Side – Then.. For time: 50 Air Squats (heels on 15#plate) 40/30 Cal…
4 Min AMRAP: :30 Sec Bike 8 Banded Good Mornings 6 Alternating Curtsy Lunges 4 Scap Pull Ups 2 Burpees Then… Deadlift (Test week) : Take 13: 00 to work up to a 1rm deadlift 3 warm up sets of 10 deadlifts 95/65 + 12sec row (Build to 50%) Set 1: 10 @ 50% Set…
2 Rounds: 12/12 Single Leg Calf Raises per Leg 10 Band Pull Aparts 8/8 Banded Strict Press per side 6 No Contact Burpees 4 Broad Jumps Then… Every Min On the Min x 10min (Week 2 of 4) Odd Minutes: 6 Seated Barbell press Even MInutes: 10 Seated rear delt flys Then… Finisher: complete 1…
